Intermediate · 6 weeks
Push / Pull / Legs
Push / Pull / Legs
Classic split for lean muscle.
Hypertrophy6-day
Push (Mon/Thu)
- Bench Press 4×6
- OHP 3×8
- Incline DB 3×10
- Lateral Raise 3×12
- Triceps Pushdown 3×12
Pull (Tue/Fri)
- Deadlift 3×5
- Pull-up 4×8
- Barbell Row 3×8
- Face Pulls 3×15
- Bicep Curl 3×12
Legs (Wed/Sat)
- Squat 4×6
- RDL 3×8
- Leg Press 3×12
- Walking Lunges 3×10
- Calf Raise 4×15